swap vegetables served with butter, oily dressings or mayonnaise for steamed vegetables served plain

swap alcohol or a fizzy drink for a glass of still or sparkling water mixed with some fruit juice – remember, even unsweetened fruit juice is sugary, so limit yourself to 150ml of fruit juice or smoothies each day (drinking fruit juice with a meal or diluting it with water can reduce the impact it has on your teeth)

with sandwich meal deals, choose water and fruit or yoghurt if they're available, rather than sugary drinks and crisps

Hot food tips:

healthier fillings for baked potatoes include baked beans, cottage cheese, tuna and sweetcorn, vegetarian chilli con carne and ratatouille – avoid adding butter or sour cream, which are high in fat and calories, and be wary of ready-mixed fillings, which can be high in fat and salt

with pasta, opt for tomato or vegetable-based sauces, which count towards your 5 A Day and are lower in calories and fat than cheese- and cream-based sauces, and avoid adding cheese to your pasta

go for soups with chunky vegetables – have it with a wholemeal bread roll to make it a filling meal (check out our vegetable soup recipe if you want something to make at home and take to work)